Why Are Cashews Good For You? – Nutrition and Benefits 2023

Cashews are big on flavor and bold in nutrition. Between their unmistakable kidney shape and rich, buttery flavor, they are a treat to eat! Cashews may have less fiber and more saturated fat than almonds or walnuts, but don’t be fooled – these yummy nuts are good for you in many ways.

Health Benefits of Cashews

Cashew trees grow in subtropical climates. They are native to Brazil but have also been grown in India since the 16th century when they were brought by the Portuguese.

So how are these curvy nuts good for you? First off, they are bursting with many essential nutrients, including vitamins K, E, and B6. They are also full of minerals like copper, phosphorus, zinc, magnesium, iron, and selenium. All of these are important for healthy body function.

Good source of plant-based protein

With more than 5 grams of protein per ounce, cashews are a great alternative to animal fats and proteins. Not to mention, their delicious flavor makes them a satisfying snack.



Believe it or not, cashews are completely cholesterol-free. The antioxidants in cashews help protect you from heart disease and other cardiovascular problems. Nuts also contain arginine and magnesium, which protect the lining of inner artery walls and help to lower blood pressure, respectively. Other warriors against heart disease found in cashews include potassium, vitamins E and B6, and folic acid.

Good for your blood

Eating a moderate amount of cashews on a regular basis can reduce the risk of blood diseases like anemia. This is thanks to their high levels of copper and iron. These two nutrients work together to help the body keep red blood cells and blood vessels healthy and functioning properly.

Help fight cancer

fight cancer

A type of flavonols called proanthocyanidins actually stops tumor cells from dividing further. These flavonols, plus the high copper content in cashew nuts are extremely useful in fighting cancerous cells. This is one of the most important benefits of cashews.

Promotes eye health

Move over carrots, because cashews are great for your eyes too! Cashews contain lots of lutein and zeaxanthin, both of which protect the eyes from light damage. These compounds act as antioxidants when consumed regularly, and can even help decrease the instance of cataracts.

Great for weight loss

Relatively low in calories and carbs, these delicious little nuts are great for maintaining a healthy weight. One ounce of raw cashews contains about 155 calories and only 9.2 grams of carbs. But the rich flavor and high level of healthy mono-and polyunsaturated fats keep you fuller, and longer. And, the omega 3 fatty acids in cashews actually boost your metabolism! So a spoonful of creamy cashew butter is a treat that you can feel good about.

Healthy skin and hair

As it turns out, the oil derived from cashews is really great for your skin. Cashew oil is rich in nutrients that are essential for your skin, like zinc, iron, phosphorus and magnesium. When it comes to your locks, cashews provide lots of copper to keep your hair strong and shiny.

So, there you have it. With so many excellent health benefits, there’s no reason not to go nuts for cashews. Betsy’s Best Toasted Coconut Cashew Butter and Cardamom Cashew Butter are made with Non-GMO Project Verified roasted cashews. Once blended into nut butter, cashews go from tasty to amazing. But don’t take our word for it – give it a try!

Two Great Ways To Eat Cashews

Betsy’s Best Gourmet Cardamom Cashew Butter and Toasted Coconut Cashew Butter are two all-natural and very tasty nut butter.  Cardamom offers a savory experience.  It pairs very nicely with apples. Toasted Coconut offers more of a dessert-type taste.  Whichever spread you choose, you’ll be enjoying the health benefits of cashews!